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Exercise Library

One technique source. Every Mission SOP.

Exercise entries are the shared form-and-technique layer for ShaOS. Mission SOPs keep the training prescription. The library keeps the movement knowledge. All 57 available movements use common gym terminology and clearly distinguish reviewed ShaOS guides from shared-catalog movements whose coaching and media are still pending.

SOP

Mission-specific prescription

Purpose, sets, reps, tempo, effort, rest, and progression.

Library

Shared movement knowledge

Description, setup, execution, form cues, common mistakes, and reviewed short loops where available. Full 30–60 second, multi-angle tutorials remain explicitly marked as planned until their complete accessibility package is published.

Phase I foundation

Movement guides

Browse movements by their primary muscle group. Each guide supports every Mission SOP that uses the exercise while the workout details remain specific to the mission and phase.

Shared movement update temporarily unavailable.The 47 ShaOS guides and 10 warm-up/cool-down movements remain available.
Primary muscles
Secondary muscles
Exercise types
Projects
Phases

57 of 57 movements

Primary group

Chest

Horizontal Push

Barbell Bench Press

Chest

1 linked Mission SOP

Incline Push

Incline Dumbbell Bench Press

Chest

1 linked Mission SOP

Horizontal Push

Kneeling Push-Up

Chest

1 linked Mission SOP

Horizontal Push

Push-Up

Chest

2 linked Mission SOPs

Horizontal Push

Wall Push-Up

Chest

1 linked Mission SOP

Primary group

Back

Horizontal Pull

Barbell Bent Over Row

LatsMuscles between the shoulder blades

1 linked Mission SOP

Horizontal Pull

Chest Supported Row

Muscles between the shoulder bladesMid traps

1 linked Mission SOP

Vertical Pull

Chin-Up

Lats

1 linked Mission SOP

Vertical Pull

Eccentric Pull-Up

LatsUpper back

1 linked Mission SOP

Vertical Pull

Pull-Up — Pronated Grip

Lats

1 linked Mission SOP

Vertical Pull

Scapular Pull-Up

Lower trapsLats

1 linked Mission SOP

Vertical Pull

Wide-Grip Lat Pulldown

Lats

1 linked Mission SOP

Primary group

Shoulders

Vertical Push

Arnold Press

Shoulders

1 linked Mission SOP

Shoulder Development

Dumbbell Lateral Raise

Shoulders

2 linked Mission SOPs

Structural Balance

Face Pull

Shoulders

2 linked Mission SOPs

Vertical Push

Pike Push-Up

Front shoulders

1 linked Mission SOP

Structural Balance

Rear Delt Fly

Rear shoulders

1 linked Mission SOP

Vertical Push

Standing Barbell Overhead Press

Shoulders

1 linked Mission SOP

Primary group

Biceps

Arm & Grip

Hammer Curl

Biceps

1 linked Mission SOP

Arm Development

Incline Dumbbell Curl

Biceps

1 linked Mission SOP

Primary group

Triceps

Arm Development

Rope Triceps Pushdown

Triceps

2 linked Mission SOPs

Primary group

Forearms & Grip

Grip & Hang

Dead Hang

ForearmsGrip

1 linked Mission SOP

Primary group

Quads

Squat

Barbell Back Squat

Quads

1 linked Mission SOP

Squat

Bodyweight Squat

Quads

2 linked Mission SOPs

Unilateral Lower Body

Bulgarian Split Squat

Quads

1 linked Mission SOP

Squat

Hack Squat

Quads

1 linked Mission SOP

Knee Extension

Leg Extension

Quads

1 linked Mission SOP

Unilateral Lower Body

Reverse Lunge

QuadsGlutes

1 linked Mission SOP

Unilateral Lower Body

Split Squat

QuadsGlutes

2 linked Mission SOPs

Unilateral Lower Body

Walking Lunges

Quads

1 linked Mission SOP

Primary group

Hamstrings

Hip Hinge

Romanian Deadlift

Hamstrings

1 linked Mission SOP

Knee Flexion

Seated Leg Curl

Hamstrings

2 linked Mission SOPs

Primary group

Glutes

Hip Extension

Barbell Hip Thrust

Glutes

1 linked Mission SOP

Hip Abduction

Clamshell

Side glutes

1 linked Mission SOP

Hip Extension

Glute Bridge

Glutes

2 linked Mission SOPs

Hip Extension

Single-Leg Glute Bridge

Glutes

1 linked Mission SOP

Primary group

Calves

Calf Raise

Single-Leg Calf Raise

Upper calvesDeep calves

2 linked Mission SOPs

Calf Development

Standing Calf Raise

Calves

2 linked Mission SOPs

Primary group

Core

Trunk Flexion

Crunch

Abs

1 linked Mission SOP

Trunk Control

Dead Bug

AbsSide abs

1 linked Mission SOP

Trunk Control

Front Plank

AbsSide abs

2 linked Mission SOPs

Trunk Flexion

Hanging Knee Raise

AbsHip flexors

1 linked Mission SOP

Trunk Control

Hollow-Body Hold

AbsSide abs

1 linked Mission SOP

Anti-Rotation Core

Pallof Press

AbsSide abs

2 linked Mission SOPs

Lateral Trunk Stability

Side Plank

Side abs

2 linked Mission SOPs

Primary group

Conditioning

Endurance Development

Long Zone 2 Session

Heart and lungs

1 linked Mission SOP

Aerobic Development

Zone 2 Aerobic Session

Heart and lungs

1 linked Mission SOP

Primary group

Stretching & mobility

Dynamic Warm Up

Arm Circles

Shoulders

Warm-up / cool-down guide

Dynamic Warm Up

Cat–Cow

Lower back

Warm-up / cool-down guide

Static Cool Down

Child’s Pose Lat Stretch

Lats

Warm-up / cool-down guide

Static Cool Down

Doorway Chest Stretch

Chest

Warm-up / cool-down guide

Static Cool Down

Figure-Four Glute Stretch

GlutesDeep glutes

Warm-up / cool-down guide

Static Cool Down

Half-Kneeling Hip Flexor Stretch

Hip flexors

Warm-up / cool-down guide

Dynamic Warm Up

Knee-to-Wall Ankle Mobilization

Deep calves

Warm-up / cool-down guide

Dynamic Warm Up

Leg Swings

Hip flexorsGlutes

Warm-up / cool-down guide

Static Cool Down

Supine Hamstring Stretch

Hamstrings

Warm-up / cool-down guide

Dynamic Warm Up

World’s Greatest Stretch

Hip flexorsHamstrings

Warm-up / cool-down guide